Strength: Bench press, 5×5 (A)   Metcon: 4 rounds for time: Run 400m 20 air squats 10 ground to overhead, 115/80Read More

Metcon: Buy in: 200 double unders Then, 4 rounds for time 5 muscle ups (Scale: 2 pull ups and 2 rings per each muscle up) 10 handstand pushups 15 overhead lunges, 45/25 20 burpees Finisher: Turkish get-up practiceRead More

Strength Front squat, find a heavy triple   Metcon: In teams of two, AMRAP 10: Hang squat snatches 95/65 Run 200m *Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time frame. Score is total snatches.Read More

Strength: EMOTM 10: 3 push presses, choose weight   Metcon: 3 rounds (rotate stations after each minute) 40 second work/20 seconds rest intervals of: Pull-ups Handstand pushups Toes to bars Box jumps, 24/20 Row for caloriesRead More

Black and Red Barbell meets at 9am. Open gym from 9-11am. ==================================================== Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10. BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from...Read More

Strength: Clean and jerk technique   Metcon: In teams of two, AMRAP 30: 3 muscle ups (Scale: 6 pull ups; 6 ring dips) 6 thrusters, 135/95 9 bastards *While one partner completes the rounds, the other partner will complete a 400m run. Upon completion of the run, partners will switch. Score is total rounds.Read More

Strength: Deadlift, 3×10 (A)   Metcon: 9-15-21: Push press, 95/65 Box jumps, 24/20 Toes to barsRead More

DODGEBALL WARMUP! (with a fitness twist!)   Strength: Kipping ring dip technique and/or 4x ME sets ring dips Metcon: 4 rounds for time: Row 300m 30 wallball shots, 20/14 10 ring rowsRead More

Strength: Power clean + 2 jerks, 6×1.2 (A) Metcon: “Man Test” AMRAP 10: Clean & jerk (BW/70%BW)Read More

Metcon: “Angie” For time: 100 pull-ups 100 pushups 100 sit-ups 100 air squatsRead More